14 Back Extension Variations

Introduction

The Flat Back Extension has been a staple exercise in many strength sports and gyms as an assistance exercise, and for good reason. Whether you are after a healthy back, a stronger back or more complete development I suggest you start adding the below variations into your routine.

There are many key benefits, including but not limited to, like adjusting the strength curve. Think about it where it is difficult during the movement of a deadlift and a back extension…

With a deadlift and hips fully locked out and standing upright, it is very easy to just stand there. The back isn’t really doing much here. Now go on a back extension and get into that same position with hips locked out, torso parallel to the floor. Your back’s firing now I bet?!

Flat Back Extension (Dumbbell Across Collarbone)

Flat Back Extension (Arms Extended)

Flat Back Extension (Dumbbell Mechanical Drop)

Flat Back Extension (Clean Grip Barbell)

Flat Back Extension (Snatch Grip Barbell)

Flat Back Extension (Safety Squat Bar)

Flat Back Extension (Barbell on Back)

Flat Back Extension (Banded)

Flat Back Extension (Barbell Row)

Flat Back Extension (Unilateral Dumbbell Row)

Flat Back Extension (Twist, Alternate)

Flat Back Extension (Behind the Neck Press)

Flat Back Extension (Rounded Back)

Flat Back Extension (Worm)

Conclusion

This article was more about the different variations. On our workshop and seminars we delve into the finer points on technique, when to use & more. Contact us if you want to learn more to apply to your training or your clients!